Comparing Nutrients in 500 calories Pancakes, whole-wheat, dry mix, incomplete VS Pie, apple, commercially prepared, enriched flour

Weight per 500 calories

• Pancakes, whole-wheat, dry mix, incomplete: 145g
• Pie, apple, commercially prepared, enriched flour: 211g

Pancakes, whole-wheat, dry mix, incomplete have 1.5 times more energy per 100g than Pie, apple, commercially prepared, enriched flour. It has high energy density when compared to other foods. Pie, apple, commercially prepared, enriched flour having above average energy density.

Which food has more nutrients per 500 calories - Pancakes, whole-wheat, dry mix, incomplete or Pie, apple, commercially prepared, enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	25% 8g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	25.6% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	55% 71.7g	130g per day for Men 19-50 years
Sugars	NA	45.5% 33g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	8.9% 3.38g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0.32% 2.9μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	4.92% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	3.47% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.02% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	6.17% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	14.2% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.88% 0.021μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.15% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	65.3% 653mg	2.32% 23.2mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	10.8% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	142% 11.4mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	3.5% 14.8mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	16.7% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	162% 1137mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	3.84% 2.1μg	55μg per day for Men 19-50 years
Sodium	138% 2063mg	28.3% 424mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	2.98% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pancakes, whole-wheat, dry mix, incomplete vs Pie, apple, commercially prepared, enriched flour:

• Pancakes, whole-wheat, dry mix, incomplete have 14 times more Vitamin B1, 27.6 times more Vitamin B2, 17.7 times more Vitamin B3, 4.3 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 23.2 times more Vitamin A and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Pancakes, whole-wheat, dry mix, incomplete vs Pie, apple, commercially prepared, enriched flour:

• Pancakes, whole-wheat, dry mix, incomplete have 28.1 times more Calcium, 8.4 times more Copper, 12 times more Iron, 10.2 times more Magnesium, 8.5 times more Manganese, 22.4 times more Phosphorus, 4.7 times more Potassium, 26.2 times more Selenium, 4.9 times more Sodium and 8.4 times more Zinc than Pie, apple, commercially prepared, enriched flour.

Comparison of macro-nutrients per 500 calories:

• Pancakes, whole-wheat, dry mix, incomplete have 1.4 times more Carbohydrate and 4.6 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 10.6 times more Fat, 22.6 times more Saturated Fat, 6 times more Omega 3 and 5.2 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Pie, apple, commercially prepared, enriched flour have similar amounts of Energy per 500 kcal.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.